Part 2: Think You're Too Big to Run? Think Again

Editor's note: Last year, just a few months into her weight-loss plan, SparkPeople member KARVY09 wrote a blog post called "Think You're Too Big to Run? Think Again," just a few months into her weight-loss plan. Since joining SparkPeople, she has taken up running and dropped from 279 pounds to 195 pounds--and she's still going. She received such positive feedback on her blog that we asked her to share a follow-up on the dailySpark.

Yep, I'm still running, still a "fit fatty!"

A few months ago, I wrote a blog called Think You're Too Big to Run? Think Again, which is still getting so much great responses from Spark members: http://www.dailyspark.com/blog.asp?post=running_while_chunky_a_guide . I want to thank everyone who's been inspired by my and others' attempts to begin a running program. When I wrote that blog, I was 256 pounds and still morbidly obese, running, and nervous about my first 5K in a month's time. I started running at 275 pounds and everyone from my friends to family (except for my wonderful husband, my rock) called me "crazy" for training for a 5K.

Now, I call them crazy for doubting me!

I'm now 195 pounds with some 5Ks under my belt. I'm not perfect. I had my weak moments: the days when I wanted to stop, when I thought I'd NEVER be able to hit my mileage goals outside, when my shins ached, when my ankles turned, and when I despaired that I would never run as fast or as long as the others on the track.

Running can be just as psychological as physical. There are times when I broke down in tears from unrelated frustrations or from unbridled joy. You could learn something about yourself just by pushing yourself.

Because I think there are unique concerns for those who start running while obese or overweight, I started a thread on my Couch to 5K Group forum called the "Fat Runners Club," a support group for runners who are starting at a weight that they never believed they could run at. You can join the discussion here.

So what's next? Well, consider this Think You're Too Big to Run? Think Again, Part Two. I wanted to share a few of the tips that I and others have learned as we started our journey as fluffier runners, a concept I'll call Running While Chunky (RWC), kind of an update to my previous blog, and perhaps, PERHAPS an outline for a longer guide I hope to write. In the future, I hope to add update blogs as well.

I'm sure many Biggest Loser fans watched the final four contestants run/walk a marathon recently. Perhaps after seeing that you felt motivated to run, but are facing the doubts that are nagging you or the skepticism of your significant other or parents or friends.

Maybe you have the flashbacks back to the gym class in elementary school like I did. The 600-meter dash. The physical fitness test. Finishing last. Or next to last, like I did, right after the girl with an injury who was required to walk the whole thing. Fun times!

But you know what? Those days are over. You may be heavier now. But you are also stronger! You have come to SparkPeople to gain control over your life, and you are ontrack to a fitter and healthier you!

I am telling you right now. You can be a runner. You can do this.

CHAPTER 1: TALK TO THE DOC

You think you're too fat to run? Don't take your own advice. Ask your doctor first. Some people will not be medically cleared to start a running program, but the great majority of people will be fine beginning a routine that eases you into running gradually in order to avoid injury.

CHAPTER 2: SIGN UP FOR A RACE

Whoa, what? Surely you mean Chapter 17 or something. No, I mean Chapter 2! Listen, what's going to keep you motivated more than actually signing up for a race? Most road races benefit charitable causes, include slower runners and walkers, and are less competitive than you might think. So do it. If you can't run the entire race, it's OK. I wasn't ready to run the whole 3.1 miles when I signed up for my 5K. I still managed it in under 45 minutes, ahead of many other runners and walkers on the course.

Many of the runners that I know who stuck their training did it because they had a goal to be as fit as possible before their 5K. Make fitness your goal as well as a weight loss goal. Losing pounds is great, and I'm so happy with my progress thus far, but weight loss doesn't even compares to the thrill of running your first 5 minutes, half mile, one mile, or 5K. NOTHING.

CHAPTER 3: ACCEPT IT: YOU'RE RUNNING WHILE CHUNKY (RWC)

SparkMember NORAB52GOOD said it best: "I realized I have to first be a slow, fat runner before I can be a fast thin runner. One follows the other." Well said. You're RWC; you're not going to run 8 mph like that fit chick on the treadmill at the gym. Not yet, anyways. If you lift your foot up before the other foot has fully struck the pavement or treadmill you are still running, even if this is only 4 mph or a 17-minute mile.

CHAPTER 4: CHECK OUT A RUNNING PROGRAM & START SLOW

I started with Couch to 5K (C25K), but there are others out there as well. C25K starts you out jog/walking three times per week, and the first week you are running for 1 minute and recover by walking for 90 seconds in intervals. It gradually gets harder and harder each week. Technically you are supposed to finish in 9 weeks, but if you are RWC, you most likely will not. It took me twice as long to finish C25K and that's OK!

Fight the urge to run longer or faster at first. Take your time. You are building up your endurance and fitness as a new runner. You will get there, but it will take time! You don't want to injure yourself just as you are hitting your stride!

CHAPTER 5: GET YOUR GEAR

Here is a list of the Top 3 items that the RWC suggest in order to maximize your experience while running.

Tight biker shorts that hit above the knee or tight spandex pants:
This keeps the tummy and thighs from jiggling but is long enough to prevent the chafing that can occur when your thighs rub together when running. This is like the sports version of Spanx!

A good sports bra:
The RWC are often very well-endowed! My solution was to buy a sports bra one size too small so that the girls were pushed down right to my chest. Others have used TWO sports bras for support. In any case, keeping those puppies in check is integral to your running experience.

Running shoes:
You need good running shoes (not cross-trainers) if you get serious about running. The difference is astounding when you get fitted for a pair of shoes. After running for a few months, I finally got around to going to a specialty running store to get a gait analysis and fitting, and it was amazing. The RWC tend to overpronate (strike the foot at an angle) and stability shoes will be needed to help prevent injury. An insole insert might be a good start when strapped for cash or need some additional padding.

CHAPTER 6: MUSIC'S IN MY SOLE

The C25K Program has a free podcast with a guy named Robert who will tell you to stop your walking and start running over and over again. It's boring, frankly. My solution to the monotony is to create your own playlist that signals when to stop and start. In the beginning you'll know that halfway through the song it will be time to start running, and soon. You might have three of your favorite songs that serve as your 10-minute running interval.

CHAPTER 7: KEEP IT UP!

You might run on the treadmill and see the next marathoner plugging away and get discouraged. Or you'll be on an outdoor track and people will pass you or run longer than you. And when you start, you'll most likely have shin splints or some other minor pain. Work through it. Dispel all these doubts. If you want to be a runner, you can run. It may take longer and you may have to work harder at it than your skinny friends, but it can be done.

CHAPTER 8: WORK WHAT WORKS

If you like running on the treadmill as winter approaches, do that. If you love the feel of running outdoors, then go for it. People will give you great advice, and people will maybe reach their goals faster than you do, but it's important to not become jealous of others quicker progress and give up. Have fun with it! Running can be a whole lot of fun and pushing your body to see what it can do is a fun game to play with yourself.

You will get there and persevere, and maybe someday you will wear a shirt like ZIRCADIA'S at your first marathon: "Because I used to weigh almost 300 pounds" and others will be astonished and inspired by you. That is my goal, anyways.

Happy running to all!

Kristina G. is 29, hails from the Boston area, and has been "sparked" since June 2009, when she couldn't run a minute, nevermind a 5K. Since then, she has run two 5Ks and is working on her first 10K and half marathon. Her cause has been to convince larger runners that they don't have to wait until they lose more weight to start running! She co-leads two SparkTeams, Half Marathoners and the Couch to 5K Group. In her spare time, she enjoys traveling locally and abroad and writing fiction and commentary. Her favorite outdoor activities are kayaking, swimming, hiking, and running.

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LOVE it! I consider myself a "runner" but when I input my SparkPeople exercise my time is listed under "walking". I run a 15min/mile and even if a walker could pass me up I still consider myself a runner :) AND my oldest the other day overheard me talking about it and she said, "Mommy, it looks like you're running to me." So there you go :) Confirmation!
- 4/12/2011 3:06:09 PM

I've been running for years and I'm still not thin (I was actually thin BEFORE I started running. The weight gain came in my 40's in spite of running.) Even though I'm a heavy runner, I can hold my own against other runners in my age group - and even some younger and thinner than I am! You don't necessarily have to be thin to be strong and athletic.
- 4/7/2011 2:14:37 PM

You were my inspiration. I was going to start running when I was thin. Well the years went by and I was not thin and I was not running. Thanks to your blog I got the gumption to go for it. I started out slowly walking on the treadmill at the gym. Then jogging/walking on the treadmill at the gym. I then joined the Nike Run Club and go twice a week. I LOVE IT! Everyone is so supportive and motivating. I will be running my first race in October. Thank you again.
- 9/11/2010 5:52:12 PM

I had to say thanks for this. I had been wanting to start the c25k program,but I thought I had to wait until I lost weight to run. Well, thanks to this wonderful blog and all the comments I did it and I just finished my first day of week 3. I know that is's not a lot, but for me running 3 minutes straight was a mountain I wasn't sure I could climb.
- 7/14/2010 12:27:49 PM

You have done a fantastic job! Keep it up! But I am afraid you might be giving some people false hope! Some ARE too fat to run!! There is a limit to what the body can do. If I were 256 lbs ( or close to it) I would probably give it a try after reading your article. But there are a lot of health issues that would stop a lot of people from trying, or being able to , no matter how much they may want to. I am one of them. Even at 265 my body would not allow me . That is the reality of life. You are healthy enough to do this, and God bless you with many more years of health so you can continue. As you said, ask your Dr. But there are times a DR may say go ahead and try, but life/ body will forbid it! When I see "Greatest Loser" on TV I cringe. Yes , they are big (fat), but they are healthy to the point they can do what needs to be done.(They have had some close calls also). You need to know that you need to be healthy enough in the first place to even attempt this. Don't get me wrong..I wish you the best, you are a fantastic role model for those who should be doing this, just a warning to those who shouldn't be!
- 5/31/2010 4:01:58 PM

I used to run cross country in high school and loved it -- back when I was skinny. For the longest time, I felt embarrassed to run where others could see me. The fear of RWC (Running While Chunky) was hard to overcome. I was afraid a car might driveby and some clod yell something cruel. I found music helped me focus. And if I played it loud enough, I figured I wouldn't hear any unflattering comments anyway. I'm less chunky now but it took almost a year of walking and running outside before the embarrassment factor went away. Thanks for the great blog post.
- 5/28/2010 7:28:38 PM

WOW, I am beginning to believe that maybe, just maybe, I can run. I had surgery on my ankle 12 years ago. It was definitely the best thing I have ever done, but he said I can never run again. It is weaker than my right and now the arthritis is beginning to come back. The more I walk the more it hurts, but I have been doing 4 minutes walking, 1 minute running, and 5 minutes walking on the treadmill before strength training. I was a sprinter in Jr high and high school, but could never run long distances. I ran some in college until there were some rapes in the area and it was too hot to run during the day.

Ever since the doctor said I could not run, I have wanted to. I was going to sign up for a 5K next month, knowing I would only walk, but it is one week after a planned surgery and I know the doctor will say no. But he is just going to have to understand that just because snowmobiling is over this coming weekend (yes, I am still riding) it does not mean that I am going to lounge around for the 6 weeks of recovery time. I am taking my current training in next week and asking him, what can I do here and when. I have been at this for over 3 months and I am not going to lose everything I have gained (and gain weight back). But if I must, I must. I do not want to screw up the surgery either. So I will work hard and maybe try some running before my surgery and plan for the future.

Thank you for such awesome inspiration. I think I can be RWC.
- 5/28/2010 1:10:41 PM

I started trying to run a few weeks ago. I started saying I would start running when I got down to about 150 pounds. I was embarresed to run around my neighborhood because of what I saw in my mind as what I would look like running down the road. Plus I have shin splints, not from running, and I was afraid it would hurt too much. I read on sparkpeople that although I may be big, people will have more respect for me when the see me running down the road, because I am doing something about it. I do enjoy it and I would love some suggestions about running with shin splints.
- 5/27/2010 10:59:52 AM

Great encouragement! I just joined a No Boundaries women's running program. I try to run 1 minute and walk 2 minutes. It's amazing how difficult this is. I've lost over 40 pounds in the last year and have wanted to work up to a marathon for several years. I'm signing up for my first 5K in August. I'm currently at a 13 minutes pace, but hope to improve before race day!
- 5/27/2010 7:45:30 AM

I agree you are never to big to run. I ran my first 10K at 40 years old and at about 315 pounds. I ran/walked it in about 1:19 which was pretty good. And the fact I did it and completed it is a victory I reflect on quite often.
- 5/26/2010 10:53:40 AM

Thanks for sharing the RWC tips. I didn't think I could or should RWC. I will look into finding time to give it a go. I have a 2 year old and work/commute takes 12.5 hours of my day...
- 5/26/2010 10:01:06 AM

WOW...this was SUCH an encouragement! I've never been a runner, I'm only going to run if someone is chasing me and my life depends on it:) lol but I've been told a lot in my life I can't do____ (fill in the blank). I found a friend that has the same desire, to do something like running a 5K or such and whala...we're going to work together to do it! I can't wait...it definitely helps to know I have a running buddy! I've been working out for just over a month and today I will start with a small jog on the treadmill at the gym. not sure I'll be "fast"...I'm sure I won't:) lol but one day and one step at a time!!
- 5/26/2010 9:46:39 AM

Bit unfair to call Robert's podcast boring because you don't like it, after all, walk/run/walk/run is pretty boring if you want to look at it like that.. I personally don't want to be trawling around my music collection for one or two songs that = an 8 min interval and then having to remember that after the ABBA track I should walk. I have been using Robert's podcast for 6 weeks and enjoying the tracks and ease of use, and am grateful that someone had the generosity to make and share the podcast for free. If it's not for you there are plenty of alternatives, but publicly poo pooing it is hardly in the community spirt, and may put off someone who would like and benifit from the programe.
- 5/26/2010 7:39:41 AM

I really liked this blog! Recently I started running (at this point, it's really more like jogging), but I'm out there doing it. I've followed many of the steps above and have found it pretty rewarding. Yes, there are times when it does seem silly that I'm out there, but I keep time and I'm giving it a whirl. My goal is to go for a run with my fiance at the end of the summer, maybe on our honeymoon. Thank you for the advice!
- 5/26/2010 6:58:49 AM

I really like this blog. You are such an inspiration. My daughters got me running about three years ago and I love it. I ran a lot of 5K races and once a year a 7 mile race. Last year I ran my first half marathon. It was a great and excellerating feeling. My oldest daughter was at the end of the race cheering me on and when I finished we embraced each other. It was one of the greatest moments of my life. Now, I am training for my second half marathon in the fall. Thank you for your inspiring words because I know now that I can keep it up and reach my goal. The old saying of "If I can do it, any one can do it" is so true. I never thought I could do it but look at me now. Who knows maybe a full marathon next year. Thanks again for your inspiring blog.
- 5/26/2010 6:29:05 AM

I think the best advice this article has given me is to accept that you are RWC and move on. I'm so focused on being ashamed and what I can't do at this weight that I don't see what I could do. I think tomorrow I'll get myself to the gym and just start walking.
- 5/26/2010 1:33:34 AM

This blog is so inspiring, realistic and down to earth, I love it! I'm finishing week 5 this week, when I started running I coudn't go for more than 30 seconds at the time and felt like I was going to pass out on the street! I have come a long way! I spent the better part of my life telling people I couldn't run. Well I am signed up for my first 5k in September, and I can't wait! My husband is my running mentor, he comes with me and encourages not to give up, and never judged me when I couldn't run more than 30 seconds. Running is a great way to challenge myself! Thanks for this amazing blog and reality check!
- 5/25/2010 10:35:46 PM

I have just joined SP and have also just started walking. This article gives me hope that when I'm out there walking & feel the urge to jog a while that it's OK to do it. It's my body & my life & I need to get over what other people think.
- 5/25/2010 9:59:12 PM

While overweight and obese people "can" run, doesn't always mean they should. Running multiplies the impact and stress on hips, knees and ankles by up to 7 times your actual weight. Not a good scenario for long term joint health. Be sure to include essential fatty acids in your diet to reduce pain and inflammation, and for their cardio protective qualities. Consult a medical professional if you are taking a blood thinner.
- 5/25/2010 9:48:30 PM

I am in Week 7 of C25K and I am still amazed. This week I am running 25 minutes straight. I don't get any results from just walking. Admittedly, I am very self conscious of my size (277 lbs.) and my pace. But I've decided to put that behind me and sign up for a 5k in a couple of weeks. About the "girls"...I wear a sports bra in my size and then a tight-fitting sport tank on top. It gives me more support and helps with wicking the sweat away. About the knees... I recommend strength training and yoga to specifically strengthen the muscles that support the joints. I am a year and half from ankle surgery when the doctor told me she wasn't sure I'd ever be able to even walk around the block.
- 5/25/2010 8:41:41 PM

GREAT BLOG! I am on week 3 of C25K. In reference to podcasts and music, there is an ipod/iphone app that will signal you to walk/run and you can play your own music at the same time. It's a great help for me; I don't think I'd stick with it if I had to time myself. Keep on RWC!
- 5/25/2010 3:48:49 PM

YES YOU CAN start running at any weight! AT 5'7, I weighed 225 lb at my heaviest. I started walking. I walked foever. Then I started slowly incorporating running. Believe it or not, at the beginning of this month, I ran a full 26.2 mile marathon at 170 lb!! The girl who started out walking when very overweight would have never in a million years thought a marathon would be possible. But it was, and I did it, and I can't wait to do it again! You can do it too, just stick with it!
- 5/25/2010 3:20:31 PM

Wow! I loved reading that, and feel completely encouraged to continue what I call my 'learning to jog program'! I'm only at running for 5 mins then walking for 2 and repeating it for half an hour, but I'm getting there :) Thanks and just, amazing!
- 5/25/2010 3:00:34 PM

I have the same experience with friends and family being more scared for me than I am for myself. Last year I started in a running class but it was way over my head. For some time I had to recover from injuries because I didn't listen to my body. I started over in January. Really slow, and just short stretches. I must admit that my ego hurt more than my body this time. But I kept going and at some point I noticed that I could run for 33% of the time I was away. Last weekend I came to the conclusion that I could run for 50%. For a long time I thought that my dream to run a 5K was not for me. Now I think I can bring back the dream from the closet again. Thank you for writing this article. So good to know that there are more people with a dream that others think is "dangerous". - 5/25/2010 2:13:31 PM

I read the first blog a few months ago and my first reaction was, Not For Me. I read this right around spring break and as I went out for a walk one day (no kids or hubby to slow me down) I thought, what the heck, why not run. It was lilberating I will have to say. I now try to go walk/jogging on the weekends and I am hoping this summer I can head out in the mornings (when I do my best times) before my hubby leaves for work.

I use a gadget on my I-phone that tracks my route through gps and monitors time and so forth. I love it when i beat my old times (which it monitors for me) and can't wait to run my entire neighborhood (a little over a mile) without walking. :)

If you haven't yet, get out there and give it a whirl. You just may enjoy it. :)
- 5/25/2010 1:46:20 PM

I am waiting for my sports bra to arrive so I can begin this. I don't have anyway to do the music, so I'm not sure how I'll know when to change from walking to running. Thank you for the wonderful advice.
- 5/25/2010 1:00:52 PM

LOVED this article, very fun! I started chunky, still am, but coming down. Love to run, in fact, just finished my first half marathon on the 15th, amazing experience, and I came right home and signed up for another! It is very psychological, and you get the opportunity to learn a lot about yourself as you run, my mind is stronger and so am I! Thanks for sharing!
- 5/25/2010 1:00:50 PM

Thanks so much for this great article! I've been thinking about starting the C25K program and I appreciate the info about the podcast. My goal is to run a 5k, and I'm still working on the courage to enter one, but I'm a little closer after reading this! I think I'll make a RWC shirt to run in :)
- 5/25/2010 12:45:42 PM

First off, I hate running. I always have. I enjoy speed walking, hate running. When I was at my prime I would keep joggers up there in speed with my walk. Excellent way to burn calories, build muscles and gain stanima without ripping the body apart with the hard drive of the run. Now onto my cringe moment - the bra. I cringed when I read the recommendation to size into a too small bra or wear two bras as a means to stop the breasts from jiggling. Is the writer aware of all the health issues that can arise from doing these practises? Over time there will be shoulder and neck issues. There is constriction of the chest with this practice which will create breathing difficulties. As someone mentioned, the answer isn't squeezing your breasts into a tight constraint, it's being properly fitted for a proper sports bra. Many times the issue isn't the size, it's the materials as not all sports bras are created equally. It will cost money. Just to get a normal bra fitted, I had to pay over $100. Ridiculous I know. No man would pay over $100 for jockey shorts, that's a whole other discussion I know. If one is that serious about running, take time to be properly fitted for a bra that is made for your size and for your activity.
- 5/25/2010 12:09:58 PM

I've got a must-read for runners suggestion for you...because you obviously LOVE it! When I started running (at over 200 lbs.), I felt like I'd found a new life. I had never competed in any athletics because, well, I couldn't even catch a ground ball when I tried out for softball in high school. And...I am obviously overweight. But once I started, I never wanted to stop!

Anyway, I read Born to Run by Christopher McDougall, and I couldn't believe how much it changed me. It confirms that we are basically hard wired to run and that's why it is so energizing, exciting, and natural (once you work out the kinks of shoes, shin splints, etc.). I think you'll love it!
- 5/25/2010 11:50:26 AM

What a great post!! Thank you for being so honest and sharing! I started running in January but have gotten off it (headed toward the lower impact biking, and walking with weights). My goal was to be 5k ready by summer, and well, here we are. Not even close. I think I'm going to try the "Couch to 5k" -- I've already been fitted for running shoes, and have a great marathon-veteran running coach. This was just the kick in the rear I needed!!
- 5/25/2010 11:13:54 AM

For those with bad knees - that goes away once you build up muscle in your legs. I used bad knees as an excuse for a long time but my doctor told me the best way to heal bad knees is with exercise. When I first started running they bothered me a lot but the more I ran the better it got and now I don't suffer from "bad knees". Give it a try.
- 5/25/2010 11:04:06 AM

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